All-is-well? Did you know a lot of ‘balance’ is actually at play if you are amongst those fortunate souls considered healthy? There is a synchronized and orchestrated dance at work, to render you healthy! There is a rhythm, beat and pattern in your internal metabolic, hormonal and circadian zones that is working itself out to give you the ‘all-is-well’ feeling.
By Aparna Shivapura
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Besides gravity, a lot of things are integrated in the best possible symphony to keep us going, every day, on our toes, literally. Most people are oblivious and not aware of the phenomenal balancing act, our bodies and mind do on a moment-to-moment basis just to make us feel healthy and good! A great act, finely balanced at all ends is at play for us to live and experience every moment of our lives, in the manner we do. It is, henceforth, time to be grateful and watchful.
A new study indicates that disruptions of internal systemic functions can cause chronic dysfunctions and have a negative bearing on your health. A long-term disturbance of your day/night cycle can result in weight gain, slower thinking, impulsive responses, other behavioural and physiological changes that are of course, not welcome.
In this issue, we look at how circadian rhythms and their fine-balancing is critical to your overall health and wellness. Lifestyle, lack of discipline, lack of exercise, unhealthy eating habits, stress and other factors impact health and onset early deterioration. It is often said, nowadays, this generation is aging and burning out faster than any other generation ever did.
Early symptoms of the imbalance
Are you awake most of the night and need a phone to sleep? Are you amongst those who suffer neurological illnesses? Is acidity, constipation, nausea, indigestion a part of your life? Are you feeling tired, fatigued more often than not? Are you irritable, impulsive and easily angered? Do you have an erratic temperament, depressed and moody? Last but not the least, do you have sudden weight gain or loss, hair loss, skin dryness or conditions?
If yes, for some or all of the above, let it be known in your wisdom that all-is-not-well in your scheme of things. There is definitely something amiss in your Circadian rhythm. Research findings now confirm that human genes are now out of tune with the Circadian rhythms of Nature.
What is Circadian Rhythm?
Circadian originates in a Latin phrase circa diem meaning around a day.
Technically, a Circadian Rhythm is defined as a natural, internal process that regulates the sleep-wake cycle and repeats on each rotation of the Earth roughly every 24 hours. All living beings have an internal clock, or circadian rhythm which functions in most tissues and organs to regulate their functioning. Most bodily functions on a circadian clock including wakefulness, sleepiness, hunger and so on. A dedicated science to study circadian rhythms is called Chronobiology.
It is this clock which maintains the rhythm of the entire bodily functions, and it is said that the circadian clock typically coincides with the sun’s cycle and varies throughout the day. There are patterns of brain wave activity, hormone production, cell regeneration and other biological activities linked to this daily cycle. Studies have shown a possible link between healthy circadian rhythms and coordination, cardiovascular activity, cognition, weight control, immune function and digestion.
Need for CIRCADIAN RHYTHM BALANCE
“Today, we see an increasing number of patients suffering from the imbalance of the Circadian rhythms and it is definitely something you cannot ignore. From lifestyle changes, to reinforcement of healthy eating habits and of course, a stress-free life, it is important to understand about the imbalance its negative impact of one’s health,” says Dr. Sandhya Kumar, Senior Consulting Ayurvedic Physician, Sarvahita Ayurvedalaya, Practising Specialist and Research Fellow.
Not only the circadian, but there is a huge unwelcome shift and imbalance, an erratic pattern emerging in hormonal, metabolic and neuro-physio-psychological systems, especially women. This is a direct outcome from an unhealthy lifestyle and lackadaisical approach, towards good health.
Circadian rhythms can mostly influence important functions in our bodies like – Hormones release, Eating habits, Digestion, Sleep-wake cycles, Body temperature. While mostly, a circadian rhythm is largely linked to sleep and related disorders, there is research and studies which is enhancing its scope to now include critical bodily and mind functions.
In addition to affecting sleep, it is said that the imbalance also affects all vital functions of the body and mind. There is emerging and increasing evidence of the circadian imbalance and its likely effects on increased blood sugar, cholesterol, depression, neurodegenerative diseases, bipolar disorder, imbalanced menstruation, low effectiveness of anti-cancer drugs and more!!!
How to restore the balance?
A quick-fix includes ensuring you have a protein-rich breakfast, compulsorily get Vitamin D, lower your stress levels, exercise daily, and sleep well at night packing in a good 8-hours! “Most of my patients in the age group of 22 – 45 barely find time or inclination to exercise regularly, find it difficult to make at least one meal at home and certainly come with pounds of stress, which is definitely against the concept of good health,” says Dr Venugopal Simha, Practising Specialist at Fortis Healthcare.
It is intriguing that health risks and hazards generations face today, have a remedy worked out, prescribed and followed centuries ago in the Indian scriptures, through an exciting concept called the DINACHARYA. What makes it interesting that imbalances of every kind – circadian, hormonal, physiological, metabolic, psychological were all identified, researched and documented centuries ago.
Introduction to DINACHARYA
The concept called DINACHARYA, literally, meaning, activities of the day seems to be the right fixture, a solution to fix remedies to balance out any risks, threats during the day. This concept in Ayurvedic medicine looks at the cycles of nature and bases daily activities around the day. Routines covered by Dinacharya include - waking time, elimination, hygiene, massage, exercise, bathing, meditation and prayer, meals, study, work, relaxation and sleeping.
The concept is more relevant and highly significant today than perhaps, in the yesteryears. The sacred trilogy of Ayurveda, the Charaka Samhita Sutrasthana (400 – 200 BC), the Sushruta Samhita Sutrasthana (300 BC) and the Ashtanga Hridayam Sutrasthana (200 BC) introduce the concept of DINACHARYA to balance and harmonize the Circadian rhythms which has a direct bearing and impact on our health. It is fascinating that our ancient texts held many a secret to good health and living, centuries ago!!!
FIX-IT NOW: BALANCE VATHA-PITHA-KAPHA
Ayurveda primarily divides the human constitution into the Vatha, Pitha and Kapha elements. Depending on the predominant element of each or all of these, the individual will be prone to specific imbalances, and thereby, disorders. It is said that if either of the elements is not harmonized and balanced, it can lead to health disorders, some of which is given below.
| KAPHA imbalance | VATHA imbalance | PITTA imbalance |
| Obesity, or sudden weight gain | Constipation, Dehydration | Joint Pains, Diarrhea |
| Recurring bouts of cold attacks | Hyperacidity, Restlessness | Neurological Imbalance |
| Inactive, low energy | Stomatitis, Piles, Fissures | Skin irritations, Odorous sweating |
| Depression, anxiety, irritability | Temperamental behavior, Weight loss | Erratic Temperament, Anger |
FOLLOW DINACHARYA THREE TIMES A DAY!
Any type of ancient healing systems advocates a holistic approach to health and wellbeing. The holistic approach includes wellness of the body, mind, and the soul. A belief and understanding that an overall balance is what will enhance health and wellness, permanently going beyond short-term or intermittent results!
The imbalance can be called as Vatha, Pitta, Kapha or an imbalance of the body and mind, but a process of restoration and rejuvenation is absolutely necessary to protect from any fatal or long-term fallouts. A properly designed, customized and followed regimen is a quintessential part of preventive healthcare, as prescribed by Ayurveda. Arunadatta, the commentator of Ashtanga Hridaya corroborates that Dinacharya is performed to augment lifespan and maintain a healthy life.
Dinacharya for Morning – Also called PRATAH KALA CHARYA
Braahmi Muhurthe Uthishte, wake up two hours before sunrise, calls out the ancient text. There is significant research being done in this field establishing that the brain, and the mind are at their best in the wee hours of the dawn, therefore, studying, meditating, working on a new concept, making a new business plan, singing, writing, painting, thinking deeply about a subject and so on is highly recommended!
After this early morning activity, it is recommended to be followed by cleansing oneself which includes – cleansing every part of your body in a particular manner, using specific ingredients. It is interesting to note that such an ancient treatise cited use of water, astringents, cleansers called tripahalas (gooseberry, betel nut) and so on, much of which is in vogue today.
The text prescribes methods to cleanse eyes (washing with cold water, applying natural kajal), nose (cleanse with sesame oil), Oil pulling techniques in the oral cavity, Abhyanga - oiling the body to keep aging at bay, Vyayama, which is to exercise and finally, Snana, which is to bathe. Some of these techniques have the power to help brain functions and all sensory organs.
Detox
Drinking around two glass of warm water early in the morning helps in the detoxification process. It empties the colon and bladder and ensures healthy functioning. A detoxification process requires focus and time, following this will ensure that you have a toxic-free system which naturally enhances immunity, and builds inner resistance.
Dinacharya for Noon
One of the most fascinating aspects of ancient works is how well they understood and synchronized wellness with Nature. A simple prescription for the meal at noon is so insightful and offers a combination of best practices including the type of food to be consumed, the method of preparation and the manner it is being served.
The food should be cooked at home, with love and served with dedication! The food served should be seasonal and conducive to the body type. There is a detailed description and chart available on the type of seasonal foods, the foods that suit Vatha, Pitta and Kapha. There is an emerging field of research and interesting new findings which highlight seasonal foods and its positive benefits on health.
It is said, one of the most significant benefits of consuming seasonal produce is we will be consciously reducing carbon footprints, reducing pesticide consumption to avoid excess storage, we will be consuming high intensity nutrients, the produce will be at the peak of its health, taste and nutrient benefits!
Dinacharya for Evening and Night – SAYAM CHARYA AND RATRI CHARYA
The text recommends that you should have an early and light dinner, preferably by 7 PM. It is also recommended that you do activities that calm and relax the mind completely like being with the ones you love, listening to music and so on. And just before you sleep, reflect on the day that went by and how you can do better the next day.
STRESS & ITS IMPACT ON CHILDREN
Dr Geetha Bhat, a renowned Child Mental Health specialist using Classical Music Therapy to normal and special learners, says, “One of the biggest impediments in child welfare is the negative impacts of stress, pressure and burnout. Normal and special children go through immense pressure and chronic exposure to stressful conditions. This has a direct impact on their personality development, learning and performance in real-life situations. It is critical and imperative that children and adults both works towards a stress-free life. The health hazards are far too serious to ignore or be oblivious to.”
Stress harms the circadian rhythm, and increases the risk of metabolic disorders including obesity and type 2 diabetes. The circadian rhythm or the internal clock is crucial in regulating processes relating to hormone functions. There are increasing number of stress management and wellness programs, initiatives to address this growing issue.
“Children continue to be silent-bearers during uncertainties and adversities. While parents continue to drive them to excelling in academic pursuits, they do not understand or recognize signs of disturbance in the overall well-being of the child. It is important parents look at the possible causes, and help fix the gaps. Identifying and fixing the gaps early-on significantly reduces the risk and restores the circadian balance, and enhances the overall health index.” Dr Geetha Bhat adds.
How DINACHARYA helps?
A DINACHARYA or a prescribed methodology for one’s daily routine primarily enables alignment with nature’s rhythms, every single day. This alignment further protects one from physical, physiological, emotional, metabolic, hormonal and psychological imbalances. ‘Dina’ meaning ‘day’ and ‘Acharya’ meaning activity, the word etymologically implies a practise recommended for daily activity.
A set of practises from regularizing biological clocks, to increasing overall self-awareness, DINACHARYA helps everybody function seamlessly managing daily routine with the right set of activities to maintain and / or restore the required balances. This includes interventions or awareness in breathing, eating habits, and foods, managing state of mind and also for those willing to go the distance, a self-actualization.
Key aspects of DINACHARYA
According to the prescribed practises of Dinacharya, the key aspects towards building a healthy lifestyle, include –
- Rise and Shine early – Highly recommended to rise before sunrise
- Rinse - Rinse your face with cold water to enhance alertness
- Cleanse – Cleanse all sense organs thoroughly
- Drink warm water – To flush out harmful toxins
- Evacuation
- Oil massage – Essential oils to massage your body
- Exercise
- Bathe
- Meditate
- Unwind!!!
Key Benefits of following DINACHARYA
- Keeps you connected with Nature
- Early prevention of diseases
- Effective stress management
- Good digestion and food absorption
- Overall balance
- Wellbeing and good health
The daily regimen covers activities related to maintenance of hygiene, promoting health of sense organs, maintaining and enhancing physical health, promotion of health and longevity, self-protection and finally, peace and harmony!
Paving the way for good health
A disruption can be an initial warning, a signal that something is amiss. It is up to each one of us to recognize this change, initially subtle and later on, gaining momentum to create harm. Timely intervention, with professional guidance and following a regimen, can ensure long-term good health, guarantees peace and harmony!